Barbell Rear Delt Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Rear Delt Raise is an isolation exercise primarily targeting the shoulders, specifically the rear deltoids. It also engages secondary muscle groups, including the biceps, neck, upper-back, and forearms. To perform the exercise, a barbell is used to raise the arms backward in a controlled manner, emphasizing the rear delts. This movement helps improve shoulder stability, posture, and overall upper body strength. The barbell version of this exercise allows for more consistent resistance throughout the movement compared to dumbbell variations, making it a great addition to shoulder workouts for muscle development and definition.
How to Perform
Set Your Stance: Stand with your feet shoulder-width apart. Bend slightly at your hips and knees, ensuring your back remains straight and neutral. Lower your torso until it is almost parallel to the ground, keeping your head in line with your spine.
Position the Barbell: Grasp the barbell with both hands, palms facing down, allowing it to hang directly in front of you. Your arms should be fully extended, and the barbell should be positioned just below your chest. This is your starting position.
Raise the Barbell: While keeping your torso still and avoiding any swinging or jerking, lift the barbell directly outward to each side. Continue raising the bar until your arms are parallel to the floor. Be sure to exhale as you perform this movement.
Lower the Barbell: Gradually lower the barbell back to the starting position, maintaining control over the weight throughout the descent. Inhale as you lower the bar.
Repeat: Perform the movement for the desired number of repetitions, focusing on using controlled motions to effectively target the rear deltoids and other engaged muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Control: Focus on executing each rep with slow, deliberate movements. Avoid relying on momentum to lift the barbell. Lift the barbell slowly to shoulder height, pause for a brief moment at the peak of the movement, and then gently lower it back to the starting position. This ensures maximum muscle activation and prevents the exercise from becoming a swinging motion.
Choose the Right Weight: Begin with a lighter weight to ensure your form is correct before progressing to heavier loads. Opting for a weight that is too challenging can compromise your technique and increase the risk of injury.
Keep Elbows Slightly Bent: Rather than locking your elbows, maintain a slight bend throughout the exercise. This helps reduce stress on your joints and allows for better activation of the rear deltoids, making the movement more effective.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging the barbell or jerking your body to lift the weight. Using momentum can reduce the effectiveness of the exercise and increase the risk of injury. Instead, focus on a slow, controlled movement to isolate the rear deltoids.
Don’t Lift Too Heavy a Weight: Avoid selecting a weight that’s too heavy, as this will force you to compromise your form. Lifting heavier weights than you can handle may cause you to lean back or use your lower back and traps, instead of targeting the rear delts. Start light, perfect your form, and gradually increase the weight as you become more comfortable.
Avoid Locking Your Elbows: Do not lock your elbows or keep them completely straight. Locking your elbows can put unnecessary strain on your joints, reducing the range of motion and making the exercise less effective. Instead, maintain a slight bend in the elbows throughout the movement.
Don’t Hunch Your Back: Keep your back straight and avoid rounding your spine. Hunching your back takes the focus off the rear delts and places unnecessary strain on your lower back. Make sure to keep your torso rigid and avoid any excessive leaning during the exercise.
Don’t Allow Your Arms to Go Too High: Avoid lifting the barbell too high, past shoulder level, as this can cause shoulder strain and reduce focus on the rear deltoids. The goal is to lift the barbell to shoulder height and then lower it back down, keeping the tension on the rear delts.
Don’t Overcompensate with Other Muscle Groups: Be mindful not to engage your upper traps or biceps too much. If you're pulling with your traps or using your biceps to lift, you’re not properly targeting the rear deltoids. Focus on keeping the movement in the shoulders and keep your traps relaxed.
Avoid Excessive Speed: Performing the exercise too quickly can prevent full muscle engagement and lead to poor form. Keep a steady, controlled pace for both the lift and the descent, ensuring full activation of the rear delts throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
